Shad Roe on Toast
Shad Roe on Toast is a seasonal delicacy featuring the roe (eggs) of the shad fish, typically pan-fried in butter and served on toast points. It is a classic spring dish in the Mid-Atlantic region of the United States, particularly associated with the Chesapeake Bay area.
🍽️ Nutrition at a glance
This dish is a high-protein, moderate-fat meal with minimal carbohydrates, primarily from the toast. It is a good source of omega-3 fatty acids, vitamin B12, and selenium, with a typical serving containing roughly 300-400 calories.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 22 g |
| Carbs | 15 g |
| Fat | 22 g |
| Fiber | 1 g |
| Sugar | 2 g |
| Sodium | 450 mg |
| Vitamin B12 | 18 mcg |
| Selenium | 45 mcg |
| Phosphorus | 350 mg |
| Omega-3s | 1.5 g |
| Vitamin D | 5 mcg |
| Choline | 180 mg |
| Iron | 2.5 mg |
| Zinc | 4 mg |
Per 1 serving (approx. 100g roe + 1 slice toast) · estimated, varies by recipe
💡 What's interesting
The dish is a celebrated rite of spring, as shad run up rivers to spawn during this season, making the roe a fleeting, prized ingredient. Nutritionally, fish roe is an exceptionally dense source of nutrients like choline and vitamin D.
